Tag Archive | sleep

Authen-tip: Chew on some Cherries to help you Sleep!

Are you having trouble sleeping? Do you tend to get a sweet tooth at night? Try chewing on some cherries! Dried cherries are not only a good source of sleep-promoting melatonin but they are full of serotonin-boosting carbs. Try eating a handful about 20 minutes before going to bed. Cherries are also a great source of immune-boosting antioxidants and beta-carotene for protecting your cells. Cherries have anti-inflammatory properties which have been shown to help ease rheumatoid arthritis and gout. When it comes to buying dried fruits like cherries, make sure that you are reading the label. You always want to purchase unsulfered dried fruits, especially if you are prone to allergies and asthma. Fresh is always best and fortunately it’s farmer’s market season!

Daily Nutrition Nibble: Getting Well with Garlic

The medicinal use of garlic goes as far back a 1500 BC when the Egyptians used it for a variety of ailments including wounds, tumors, parasites, headaches, and heart disease. Garlic has strong antifungal and antibacterial properties which makes it an important food for helping us stay well. It’s loaded with vitamin C, vitamin B6, manganese, and selenium. It also contains bone-building calcium, energy-producing phosphorus, and sleep-promoting tryptophan.

Daily Nutrition Nibble: Foods for Insomnia

Do you toss and turn all night? Is it hard to fall asleep at night? Eat plenty of foods that are rich in B vitamins (like whole grains, wheat germ, leafy greens). Also be sure you are getting enough calcium and magnesium from foods like broccoli, avocados, nuts, and whole milk yogurt. Basil has sedative properties, which makes it a great food for helping us to sleep. Cherries contain a concentrated source of melatonin, a key ingredient that helps promote sleep. Try eating a handful of organic cherries 20 minutes before going to bed. Avoid drinking too much caffeine (maybe switch to a nice white or herbal tea) and eating foods loaded with sugar and artificial ingredients. Some herbs that have been shown to help people get sleepy include lavender, lemon balm, skullcap, and passionflower.

Authen-tip: Nutrition for Jet Lag

Going on vacation soon? Are you traveling to a different time zone? There is nothing worse than arriving at your destination only to feel so tired that you just want to crawl into bed! Traveling can interfere with our body’s circadian rhythm, making it difficult to stay awake and sleep during normal hours. When traveling, it’s important to stay as hydrated as possible, so drink lots of water. Try avoiding caffeine and alcohol the day before you fly and during your actual flight because these beverages act as diuretics. About a week before boarding the plane, boost up on foods with antioxidants. Planes tend to have a lot of bacteria and germs, so eating foods like berries, nuts, fresh fruits, and leafy greens will help your immune system stay strong.

Ask Margaux: How Can Nutrition Help me Sleep?

Question from B.D., in North Carolina:

“Hi Margaux! I think I am becoming an insomniac. I can’t seem to fall asleep at night and when I finally do, I wake up a couple of hours later only to toss and turn for hours. Can you give me some nutrition tips to help with this? Thanks in advance!”

Answer:

Thanks for your question and I am sorry to hear that you are having issues with sleeping. Insomnia and sleeping disorders can be caused by a variety of things including anxiety, depression, low blood sugar levels, or caffeine consumption. Fortunately, there are some healing foods that can help you get your beauty sleep.

Eat plenty of foods that are rich in B vitamins (like whole grains, wheat germ, leafy greens). Also be sure you are getting enough calcium and magnesium from foods like broccoli, avocados, nuts, chia seeds, and whole milk yogurt. Basil has sedative properties, which makes it a great food for helping us to sleep. Cherries contain a concentrated source of melatonin, a key ingredient that helps promote sleep. Try eating a handful of organic cherries 20 minutes before going to bed. Avoid drinking too much caffeine (maybe switch to a nice white or herbal tea) and eating foods loaded with sugar and artificial ingredients. Some herbs that have been shown to help people get sleepy include lavender, lemon balm, skullcap, and passionflower.

Great question! I hope that helps you out!